5 Surefire Ways to Improve Your Endurance

Your fitness routine relies a lot on you improving your endurance. Endurance is the thing that allows you to exercise at a certain intensity or for a certain period of time, and in order for you to keep seeing the results that you want, you know you will have to gradually increase the intensity and the length of your fitness routine. Therefore, it is pretty clear that if you want to steadily increase the intensity and length of your routine, then you will have to work on increasing your endurance. Here we will examine a few surefire ways to help you steadily improve your endurance and keep getting those results that you want.

1. Get plenty of sleep and rest. Most of us believe that in order to improve our endurance, we have to work nonstop. However, if you do not allow your body the chance to recuperate, you will actually be doing more harm than good. You want to have fresh and invigorated muscles that are ready to take on whatever you can throw at them, and the only way to get these is to take some rest breaks in between your tougher workouts and get plenty of sleep. Feeling nice and rested can help you farther in your fitness routine than you ever thought.
2. Consume the proper fuel. You have to have the right fuel to get you through your workout. This means you have to eat right before and after your workout. There are many studies that show that a mix of carbs and lean protein can give your endurance a boost and reduce muscle damage. However, you have to remember that the amount of optimal carbs and protein varies from person to person, so you may need to experiment with how much with your pre and post workout meals in order to find the best fit for you.
3. Try Circuit Training. Circuit training is switching exercises back and forth while working the entire body at once. This has been proven to quickly increase your endurance and takes less time than traditional exercise. Switch to circuit training and see how much your endurance will grow.
4. Try adding some resistance training to your routine. Improving your endurance is much easier if you add some variety to your routine, and strength training is the perfect way to do this. Strength and resistance training can give your body an extra push and help you to easily increase your endurance. Resistance training is known to strengthen not only our muscles but also our bones and tendons, which aides in improving our overall fitness. You could try incorporating some kettlebells, free weights or resistance bands into your cardio routine.
5. Work smarter. There is a proper way to increase the length and intensity of your fitness routine, and that is slowly and gradually. Staying at a mid-high heart rate zone is the secret to this. Don’t be fooled into believing that an all out maximum heart rate is the best place to be if you want to improve your endurance. You should try to stay within a moderate heart rate zone and you’ll see a huge improvement in what you’re able to do.

All of us can benefit from increasing our endurance, but we have to go about it in the proper ways. If we try to do too much too fast, we will only end up hurting ourselves and having to start back from scratch. In order to get the most out of our workouts, we need to train smart and work hard to achieve the results that we want.

- See more at: http://www.9round.com/blog/5-surefire-ways-to-improve-your-endurance/

3 Everyday Habits That Could be Wrecking Your Weight Loss

It can be hard to lose weight, especially if you have grown accustomed to your bad habits. We all know that in order to lose weight, we have to change our eating habits and immerse ourselves in a consistent exercise routine. Each day we awake to a new day full of many different options, and it is up to us to make the right choices. We need to be able to recognize which habits we need to break and find the strength to overcome them. Never fear, here we have gathered three of the most common bad habits that can affect your weight loss and ways to overcome them.

1. Eating on the go. It’s easy and oh so convenient, and we have all fallen victim to unhealthy pull of the drive thru. We may be running late, got a million things on our plate or just looking for some late night food satisfaction, but it just seems as if the drive thru has our number. We have been struggling to eat healthy but here we are again waiting for our latest dose of deep fried foods. So, how can we overcome these drive thru urges? We have to plan ahead. We can become experts at stowing healthy snacks such as apples, carrots or granola bars in our office and cars to avoid the temptation of the drive thru. We need to plan our meals ahead and take time to prep some extra ones for days when our schedule is too hectic to cook, and always prepare extra. This way you will have lunch the next day. It is up to us to resist the calling of these so called convenient foods.
2. Ditching your fitness routines. It is fine to skip a day or two of working out. In fact, it is recommended that you give your body enough time to appropriate rest after a grueling workout; however, if you find yourself visiting the gym less and less often, you are sabotaging your weight loss goals. We all know that we have to eat right and exercise to get the results that we crave. This means you have to find ways to keep you wanting to workout. You could keep a written journal of your successes to help you see the progress you have made. If this does not work, try adding something new to spice up your fitness routine. It is easy to become bored with a monotonous routine. So, find a fitness routine that purposefully keeps your mind engaged, like circuit workouts or kickboxing fitness.
3. Thoughtless eating. How many of us like to sit in front of the tv and mindlessly eat away on unhealthy snacks? Pretty much all of us will be found guilty on this one. Then there are those of us who turn to food to comfort them during emotional times. Your boyfriend cheated on you so lets eat a gallon of ice cream. It will make us feel better, right? Maybe for now, but when the scale starts moving in the wrong direction, we will be down on ourselves again. And, guess what? The overeating will start once again. So, how do you break yourself of the thoughtlessly overeating habit? You could try stocking your kitchen with only healthy foods and skipping the snack aisles at the grocery store, but you will still need to keep track of everything you eat. Most people keep a food journal and add up all their fat and calories for each meal each day. It can be an eye opening experience and help you see where you are getting all those extra calories and fat. It will also help you hold yourself accountable for what you eat, so there should be a few less food relapses.

In order to achieve our weight loss goals, we need to squash our everyday bad habits and replace them with healthier habits. Once we fall into a healthier routine, we will find it much easier to stick to our diet and fitness routine, which will help us consistently and effectively shed those excess pounds.

- See more at: http://www.9round.com/blog/3-everyday-habits-that-could-be-wrecking-your-weight-loss/

4 Techniques That Can Harm Your Fitness Routine

It is no surprise that when many of us start a fitness routine we have no idea what we are doing. We have no plan, our goals are too easy or too hard to reach and our over eagerness to jump head first into our fitness routines can have a multitude of negative effects on our fitness routines. So, how can you rest assured that the fitness routine you start today will last a lifetime? I am so glad you asked. We have a list of many of the techniques that fitness newbies often mistakenly employ that no doubt will cause you to fail in your fitness routine.

1. Too much, too fast. A lot of us are just a little too over enthusiastic when it comes to starting a fitness routine. We want to see results fast, and that translates into intense workouts that last forever, right? This couldn’t be more wrong. You will end up physically, mentally and emotionally drained or even worse sustain an injury. These factors can put an early end to your fitness routine, so you have to start out with baby steps. Try setting a few small goals and building on them. Then you can slowly begin to increase the intensity and duration of your workouts.
2. No rest days. This is similar to the too much, too fast mantra. You may think that you are getting the best results possible by going to the gym everyday; however, you would only be misleading yourself. Your body needs a rest every now and then. It has to repair the damage done to it from your intense workouts, and the only way to do this is to get plenty of sleep and allow your body the days off it needs to repair itself. You do not have to workout everyday to get the results that you want. Try giving yourself at least a day or two off a week or more if you are new to your fitness routine. You will be happy for those few days of rest, and it will show in your performance the next time you workout.
3. You do not have a detailed plan of action. Many of us believe that we can start a new exercise routine by basically showing up at the gym whenever we can and doing whatever we can. We do not have a detailed plan to follow or any guidelines to follow. We just jump in blindly and expect to see results. We can not just achieve our goals by wandering aimlessly throughout the gym. We have to make a plan. We need to set goals and write down how we expect to achieve them. It would help to write down a workout schedule and what exercises you plan to do in each session. Then keep an exercise journal that details what you actually did, how long you worked out and how close you have come to achieving your goals. As you can see, there is a lot of planning needed to maintain an effective fitness routine and achieve your goals.
4. Your goals are unrealistic. A lot of us begin a fitness routine with unrealistic goals in mind. We may think that we can lose twenty pounds in the first few days, but as most of us can see, this is impossible and would be very unhealthy if we could achieve it. We can never expect to see changes overnight. If it was that easy, everyone would workout for a few days a year and look perfect. Wouldn’t that be great? However, as most of us know, it will take a while to see any visible changes in our bodies. So, we have to stay focused and motivated. You need to celebrate the little successes in your workouts in order to stay motivated to reach the bigger goals. You may have worked out a little longer or a little harder, you may not be as out of breath as before or you may be able to stretch a little farther. Those are all successes that took a lot of hard work. You should never overlook these, so try to reward yourself with a new outfit, a movie night with friends or some well deserved down time where you can read or go to the spa.

It can feel great when we accomplish our goals. We will feel extra motivated and ready to take on the world, but we have to take the time to make a plan and set reasonable goals. It can be trial and error in the beginning, but if you look hard enough, you can find the help and guidance you need to make your fitness routine a perfect fit for you.

- See more at: http://www.9round.com/blog/4-techniques-that-can-harm-your-fitness-routine/

8 Tips to Help You Lose Weight Easier

Many of us fear the scale. We have tried and tried to lose those excess pounds and seem to accomplish nothing. We diet and workout but only seem to end up frustrated and hungry. It can leave most of us feeling out of control and powerless. Well, it is time to take back our power and regain control by following these eight easy tips to successfully complete our weight loss journey.

1. Eat at least five servings of fruits and vegetables. They contain vitamins, antioxidants and other beneficial nutrients that you need to stay healthy and fuel your workouts. They are low in calories and make you feel full. This helps keep your caloric intake lower, plus adds in a ton of fiber, which helps you lose weight quicker.
2. Watch your portion control. Many of us do not eat the correctly sized portions. If you go out to eat, you are definitely getting larger portions than you should. Most restaurants serve very large portions, but you could always take some leftovers home and eat them later. You do not have to eat the entire plate in one sitting. At home, you can pay more attention to the serving size on the label and follow it. It can be easier to portion your meals if you stay away from eating out and have more meals at home.
3. Avoid skipping meals. Most of us think that if we avoid eating we can lose weight. However, this could give us the opposite effect. You want to balance your caloric intake and blood sugar throughout the day, so skipping meals is not the best idea, especially breakfast. It will throw your system off balance and wreck your weight loss plans.
4. Do not cut out all your favorites. It can be hard to quit anything cold turkey, and food is no exception. You should allow yourself to partake in some of your favorite foods but remember do not overdo it. You can enjoy your favorite foods with a little moderation, and when many people try to cut them out entirely, they just set themselves up for failure. We are more prone to cheat on our diet and give up on our weight loss goals if we try to cut out everything we like.
5. Understand food labels. The labels on food can be extremely helpful but also misleading. You need to know how to read them. Many foods like to grab our attention by putting low fat or no carbs on the label; however, many foods that claim to be low in fat or low carb may be higher in calories. Many companies love to put out products that are labeled as the original and then another that is suppose to be a diet version of this product . You need to remember that just because the company says it is diet does not mean it is proven to help you lose weight. You need to look at everything on the label and make sure you understand the entire nutritional information.
6. Watch what you drink. It is easy to focus on our food intake and forget about what we drink. However, with all the sugary, calorie filled drinks out there, they can really add a lot to your caloric and fat intake. Milkshakes, specialty coffee drinks, sweet tea and sodas are notorious for adding unnecessary calories to your daily caloric intake. The best option is to always stick with water. It will keep you full and hydrated without adding any unnecessary calories to your diet.
7. Keep a food journal. Many people swear by keeping a food journal. It gives you a way to see what you are really eating in a day and makes you take responsibility for what you ate. There is no way to sneak anything past yourself if you have a written record. You will also benefit from being able to see how to manipulate your diet to squeeze in healthier options.
8. Exercise. You can change your diet all you want, but you still will not be able to tone your body unless you exercise. You have to strengthen your muscles in order to tone, and this means you have to do some sort of physical activity. Exercising not only helps you lose weight, but it helps you to change your body shape.

It can seem impossible for most of us to stick with our weight loss goals. Just remember that being difficult does not mean it is impossible. It is up to us to determine what will work best for us in order to stick to our weight loss goals. With a little hard work and determination, we can achieve our goals.

- See more at: http://www.9round.com/blog/8-tips-to-help-you-lose-weight-easier/

5 Tips to Help You Stay Motivated

Motivation is necessary to reach our goals. In order to achieve those amazing results, we have to stick to our plans, and motivation is our driving force. It tells us that we can do this and nothing is going to stand in our way, but what happens if along the way, you lose your motivation? Your goals will probably seem impossible and too hard to reach. You may think that there is no way to accomplish what you set out to do. This is the time when you will have to look down deep inside you and find your motivation once again, but how can you do that when you are so down? There is no need to panic. We have gathered a list of things that may help you when you feel your motivation slipping.

1. Adjust your attitude. You are not the person you were before. Now you are committed to your fitness routine and working hard to achieve your goals. You are a fitness guru and nothing can hold you back. You are not a couch potato anymore. That has changed and so has the way that you look at yourself. Once you change the way you look at yourself, you will be more likely to succeed and stick with your fitness routine. It is all about keeping a good attitude and looking at yourself as a winner.
2. Congratulate yourself. It can be difficult to be proud of our successes, especially before we have achieved our goals, but every move you make in the right direction should make you feel a little bit better about yourself. We are not going to see a difference in our weight every single day, and it may be tough going in the beginning. However, every time you workout you should be proud that you are working toward your goal and making progress. Remember even the little steps add up, so never deny yourself that extra pat on the back because it can help you go a long way on your weight loss journey.
3. Mix it up. Who wants to do the same thing over and over? No one. It can make anything we do become boring and predictable, and our fitness routines are no different. We want to keep our fitness routines exciting and engaging. Not only will this keep us looking forward to working out, but it will also ensure that our bodies won’t become use to the movements in our routines. If this happens, our bodies will not be completely engaged in our workouts. We will not use as much energy to perform these movements, and our results will slow or eventually stop. This can also cause our motivation to lessen if not disappear completely, so do not be afraid to change it up every now and then.
4. Write down your goals. By writing down your goals, you will always remember why you started your fitness routine, and this will easily help you to remember why you started this routine in the first place. You can easily go back to your list when you are having doubts as to why you seem to be torturing yourself with certain exercises. You can go back to your list of goals anytime you feel down to help you realize what you are working towards.
5. Don’t focus on your setbacks. We are all going to come across obstacles on our way to achieve our goals. No one is going to be perfect. We have to accept a few failures or slip ups along the way. It is normal. The important thing to remember is that one slip up is not going to impact our weight loss journey that much as long as we get right back up and carry on as usual. So, pick yourself up and move on. You will always have another chance to get back on track.

Motivation plays a huge role in achieving our goals. If you ever feel down, try to rely on some of the tips above. Remember all you need to do is stay motivated, stick with your fitness routine and never give up on your goals.

- See more at: http://www.9round.com/blog/5-tips-to-help-you-stay-motivated/

How to Track Your Weight Loss

We all do it. We love to track our weight loss progress by using the scale. It is as if this small tiny box has a hold on us and can determine the meaning of life for us. Well, did you know that the scale can be a liar? It only shows one number, your weight, and nothing else. There are many more ways that you are benefiting from your fitness routine and multiple ways to help you see if you are truly making progress. It is not in your best interest to get hung up on what your scale is telling you. It is time to branch out and move away from the scale. Here are just a few ways to do this.

• Do you feel healthier? It is easy to forget that we are also exercising to improve our health. You may notice some improvements that do not have anything to do with weight loss, such as improved flexibility, endurance and strength. You may be able to walk longer or run faster and keeping up with the kids may not be as difficult. Exercise is also great at relieving stress and keeping us emotionally and mentally balanced, so you may notice that you are a calmer version of your previous self.
• How are your clothes fitting? You can lose inches and drop dress sizes without losing any weight. Remember muscle weighs more than fat, but it takes up less space. It also increases your metabolism, which can help you lose weight even when you are not exercising. Therefore, if you notice your clothes are not as tight as they were before, then you know you are turning fat into muscle and shedding those inches as well. You can be relieved that you are on the right track even if the scale is misleading you.
• Do you notice a difference in any of your pictures? We may see the changes in pictures long before we notice them in real life. It can be difficult to see changes from day to day, and when you look in the mirror or step on the scale everyday the little changes are going to be even harder to pick up on. However, with a picture, you can see a more dramatic change because of the longer periods of time you are comparing. You could even take pictures every month to help you see the progress you are making. It can be a real eye opener when you are holding the proof in your hands.
• What is your body fat percentage? A body fat scale is the most effective way to tell you how much body fat you have. You can get this reading from your doctor or a fitness professional, but also from a Tanita scale in your home. These are around $50 and well worth it. Instead of focusing on the pounds you weigh, you will be focusing on a more important number that will better show you your real fat loss progress.

It can be stressful and frustrating trying to lose weight and seeing the same number continuously popping up on the scale. However, now is the time to walk away from the scale and focus on what is important. You should try tossing your scale for about a month and seeing how much better you feel. Remember, as long as you feel and look healthier, you are making progress and getting one step closer to your goals.

- See more at: http://www.9round.com/blog/how-to-track-your-weight-loss/

4 Tips to Overcome 4 Common Weight Loss Hurdles

There are many things that can upset our weight loss journeys. No one is perfect, and the unexpected loves to pop up and throw a wrench in things just when we think everything is running perfectly and nothing can stop us. It is inevitable that one day we will experience some sort of obstacle in our weight loss routine that we will have to overcome. However, we have to learn to expect these types of setbacks and deal with them appropriately in order to achieve our fitness goals. It may seem easier said than done, but there is no need to worry. By using a few of our tips, you will get past these hurdles in no time.

1. Overeating. We have all been there before. We may have attended a party or a family get together and ended up overindulging in those tasty party treats, or maybe we woke up in the middle of the night with a need to satisfy that sweet tooth. It happens, even to the best of us. The most important thing to remember is that one slip up in your diet is not going to make much of a difference. You will not become obese because of one eating binge, so do not get too hard on yourself. You need to pick yourself up and continue on as before.
2. Illness. We all get sick from time to time no matter how much we try to take care of our bodies. The best thing to do when we are not feeling well is to take it easy. You need to eat right and get plenty of rest to allow your body to heal and overcome this illness. Once you begin to feel better, you can attempt to ease slowly back into your fitness routine. Take your time and ensure that you truly feel up to doing your fitness routine. It is perfectly normal to feel a little off at the beginning of returning to your workout. Don’t let this upset you. You will be back to working out as usual in no time.
3. Lack of motivation. This can happen to a lot of us. We set out on our weight loss journeys with the best of intentions, but then we just sort of lose them along the way. Our fitness routines may not be getting us the results that the want or seem too boring for us to stick with, and we seem to slowly taper off without even realizing that we are putting less and less effort into our workouts. This is where you may need to seek the help of others to keep you going or dig down deep inside of yourself. Each of us are different. If you want outside help, you can try working out with a friend, joining an online fitness community or hiring a personal trainer. If you prefer to do it alone, then you could keep a fitness journal to help hold yourself accountable, but you have to write down everything for it to be effective. You can also write down your goals and put up pictures of how you want to look or feel. It is up to you to decide on what method will work best for you.
4. Injuries. Sometimes, accidents happen, and of course, they are always unexpected. An injury might not have been caused by your fitness routine, but it still affects your workouts! This can leave us feeling down and helpless, which can have a major effect on our motivation. However, depending on your injury there may still be some types of exercises that you can still do. Your best option during this time is to ask your doctor which exercises you can safely perform and which ones will help you overcome your injury faster. You could also benefit by hiring a personal trainer to oversee your workouts to make sure that you do not overdo it. Just as with an illness, you will have to gradually ease back into your fitness routine. While you are recovering, the most important thing you can do is to really tighten up on your right eating habits at every single meal! The rule is: sometimes you can’t workout, but you can still eat right! This is guaranteed to keep your fitness goals from spiraling downward due to an injury.

There are many obstacles we will have to overcome on our weight loss journey, and it is these times that will define if we will give up or finish our journey. It is up to us to remember why we started this journey in the first place and allow these reasons to push us past the finish line.

- See more at: http://www.9round.com/blog/4-tips-to-overcome-4-common-weight-loss-hurdles/